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5:2 Diet Recipes

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I make a batch of 12-18 fish muffins every Sunday. We store the muffins in the fridge for a quick breakfast/packed lunch or snack . They freeze well.

The original recipe is Linda Sue's Tuna or Salmon Muffins and she provides a nutrition breakdown for a fairly large size of muffin (too large for me - I make 12 rather than her 6 muffins). The metric version of the smaller recipe with our alterations is as follows.

2 160-185g tins tuna or salmon, drained well (remove bones if using salmon)
2 eggs (it can be 1 whole egg and 50g of egg whites)
30g of dried tomato (I dry my own tomatoes but this can be finely diced celery)
30-50g finely diced red peppers (I dry peppers and snip them with scissors; this can be mushrooms)
60g mature cheddar cheese, grated
Salt and pepper, to taste (long pepper works well with this)
Seasoning to taste (can be Mediterranean herbs; chipotle sauce; finely snipped Peppadew peppers)

Mix the ingredients together and spoon into 6-12 well-greased muffin cups or silicone muffin cups. Bake at Gas Mark 4/350 F/ 180 C/160 C (fan oven) for 25-30 minutes until puffed, set and golden brown (15-18 minutes if the smaller size and in a fan oven).

Makes 6-12 servings depending upon preferred size. The muffins are good cold or hot: they microwave well.

This recipe is very flexible. It works well if a can of crab is substituted for one of the tins of tuna: sardines or mackerel are tasty options. Using whole eggs makes this a richer recipe but the recipe works if egg whites are substituted for one of the eggs. You can also blend cottage cheese to a smooth mix and substitute that for part of the egg (if you want to reduce the calorie count on a fast day). Blended cottage cheese with some cheese powder or cheese flavour drops is a lower calorie option for the cheddar cheese (weight for weight, approx. 85-100kcals (depending on fat content/brand) v 400kcals for 100g or 50-60 v 240kcals for the 60g in the recipe). Be cautious with the substitutions as this is a low carb, low calorie item in its original form and the rest is just tinkering with personal preferences, what's available etc. or shaving off a few kcals to meet a FD target.
Thanks very much @Ssure. I'll be making some small salmon muffins when I visit my parents for Xmas and popping them in Mum's freezer. Dad's not a big fish lover but Mum is and she cares for him these days so she too deserves lots of treats she is no longer able to make. Mum will of course preside over cooking the muffin ceremony, it's her kitchen and she knows it (89ys old)! :like:
I'll try it but without the peppers, I hate peppers. Instead I'll put courgettes in it, mushroom and fish don't go well together for me
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